I have both too.
Walking, crawling (excellent), doing a bowing downward stretch like a cat (don't know if there is name for it), squatting *properly* (see Katy's site as mentioned below), using a squatty potty to do your business (more comfy and natural, less fear), no pushing on the seat either, lunges and anything that gives the bottom end a break from gravity helps me. But I discovered there is more to it than just exercises as I will share below.
It is certainly a change in lifestyle. It makes you give yourself time whether you want to or not. It makes you more aware. You will have to change some habits (no slouching when sitting or walking nor curling over baby when nursing, heavy lifting, not pushing yourself which is hard to do, etc.). Over time, you will be able to do more, just be careful. It takes 3 yrs. for a body to heal from childbirth to begin with, then you add this to the mix.
I went to a PT and she did some internal work and gave me exercises. I felt that they were making things feel worse (I firmly believe in listening to your body), so I quit those for now, but will keep them in mind for use when am feeling better. I think she thought my issues were not as advanced. I think they will work better as I start to heal more and I will try them again then.
*NEW for me* I went to an osteopath lately to see what he would do. He said there are many things that can contribute, and it is a matter if finding out what the core issue(s) is(are), that it can be a symptom of other things that can be causing this as a result. They check about 5 different body systems, not just treat the prolapse only. That resonated with me, so I made the appointment.
He said digestion is important and to drink 1/2 lemon (not bottled stuff) in a full glass of water every morning to help the liver function better. Chew food extremely, extremely well. This can be hard being busy mom. If you do this, but are concerned about loss of enamel on your teeth, using magnesium oil on your skin will help rebuild your enamel. We have seen those positive results in our family (Mothering has an extensive thread on this). Another thing with doing these things, it will reduce any bloating, will make bowel movements easier (so will magnesium) and will reduce the look of the large belly too.
The osteopath checked my posture from many angles and corrected one side of my pelvic area...the sacrum. It was twisted outward...no online program (nor some offline ones) could have diagnosed nor helped with that. It would have continued to interfere. I walk easier now (and have less pain in that area)! I hadn't realize my walking was not quite right.
He also said to lay on my back & rest my bottom on a pillow at the end of the day for at least 10-15 min. He moved my intestines, uterus, and liver upwards. They are not supposed to fall into that front belly. Then he gave me an exercise to do as well 2 to 3x per day, 5 or 6 times each time. I prefer doing this on my back...breathe in, breathe all the way out. breathe in. Suck my belly in just UNDER the ribs and UPward. I think of it as tucking all my innards under my ribs. There is no pushing downward feeling to it. Hold for a long time...longer than you really want to.
relax. Take a relaxed breath in and out. Repeat.
He suggested going to a PT as well to do internal work and suggested a different one. I will go see him again this Friday to see how it is helping and do more work. The answer does not lie with one program, but can be combination of approaches, which I had suspected and he supports. He agreed that belly dancing is good too (avoid hip drops).
I have not been focusing on walking lately (I plan to again), but found this did lot of good. It built up my butt and other supporting muscles...important according to Katy Bowman. I would suggest reading: http://www.katysays.com/tail-of-two-pumpkins/
I like her program the best out of all of the online options. It makes the most logical sense considering what has helped me some in the past. I want to add that to what I am already doing when I can find the funds to do so.
I would suggest reading lot and deciding to go with what suits you best. But...be careful too as there is a lot of conflicting advice out there and money to be made. Not everything is sound advice.
I would also highly recommend going to see someone who is properly trained in a holistic approach (a PT is not holistic), as online folks and some others cannot really correctly or fully assess what your specific problem is...they cannot look at/assess your whole body, so they will most likely miss something.
Combine approaches as they compliment each other and as you notice them helping.
Anyway, a super long post here, but I hope it is helpful in some way.
I will update as I learn more.